Monthly Newsletter. Workout Program of the Month APRIL ABS. 1. Leg raises - 3 sets of 15. reps. 2. One arm plank - 3 sets of. 4 reps (20 seconds each)

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1 Bromsgrove School Sports Centre April 2017 Monthly Newsletter Workout Program of the Month APRIL ABS 1. Leg raises - 3 sets of 15 reps 2. One arm plank - 3 sets of 4 reps (20 seconds each) 3. Weighted cable crunch - 3 sets of 15 reps centre/10 left/10 right Inside this issue 4 ways to use the Skillmill. 2 Smoothie of the month... 3 Wattbike workouts for your gym session... 3 Relaxation corner... 5 Astro turf availability... 6 Exercise class timetable changes... 6 Special points of interest Discover the benefits of our Skillmill! Calculate your Wattbike training zone! Follow our Facebook page! 4. Cable woodchoppers - 2 sets of 15 reps/side 5. Ab pulse ups - 2 sets of 15 reps 1

2 4 ways to use the Skillmill Benefits of the Skillmill High intensity interval training - take away all resistance for bursts of high intensity running, and let the Skillmill slow down with you when you are ready for your low intensity intervals Rugby scrum training - use the high resistance against the power of your legs during scrum training. Lean your arms on the lower handle bars to support the activity and imitate sport specific movement Backwards - use a high resistance level to assist you during backwards activity. Simply walk backwards to help with balance and toning of muscles, or use the dip in the shape of the Skillmill for squatting and rising movements Footwork - use a low resistance to practice footwork skills for sports such as football, to aid the dribbling technique. The Skillmill can be used sideways, forwards and backwards for this. Ideal training solution for sports professionals and for every day athletes Allows users to experience the full speed-resistance spectrum by offering the possibility to switch from resistance-free running to an all-out sled push Capable of training all the body s energy systems in a single solution Enhances abilities this improves the body s ability to carry out complex and difficult movements that require neuromuscular coordination Ensures full safety preventing injury and avoiding health risks through poor posture, incorrect form and wrong movements is embraced by Skillmill s ergonomic design The on-board console displays vital health statistics Expands work capacity to achieve the most effective results and benefits for the main physical skills of Power, Speed, Stamina and Agility 2

3 Wattbike workouts for your gym session 175ml milk/alternative milk 4 tablespoons vanilla yoghurt/ alternative vanilla yoghurt 3/4 teaspoon vanilla extract or vanilla protein powder 250g chopped mango (fresh or frozen) Ice cubes Use the online training zone calculator to find out what your training zones are! Smoothie of the Month Mango Vanilla Smoothie - This fruity drink must not be missed by mango lovers. It's creamy, smooth and delicious! Ingredients: 3 Workouts continued overleaf

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5 Relaxation corner Yoga instructor, Maggie Busfield shows us how to strengthen our core this month. With Yoga, you can expect to significantly tone and strengthen your abdominal muscles. Yoga builds core strength through simply organizing your body to hold and move, just by using your own body weight. The core comprises a range of different muscles that work together as a team to support your spine and pelvis. Strengthening your core can also improve your posture and relieve back pain. Here are a collection of core-strengthening exercises to practise: Utkatasana (Chair) Builds strength in the legs and the core as you squat with your weight over your heels. Stand in Tadasasana (mountain pose) as you inhale and raise arms beside your ears, palms facing in and shoulder width apart. Exhale and bend knees to lower thighs parallel to floor as you take a seat in your imaginary chair. Keep weight in your back heels. Hold for a few breaths and inhale to straighten up out of the pose. Navasana (Boat) Boat pose engages the deep muscles of the abdomen and will improve your postage and stability. Sit on the floor with legs bent and toes resting on the floor. Lean back to balance on your sit bones and keep length in the back. Exhale and lift feet off the floor so thighs are right angle to the floor. Engage core and aim to straighten both legs whilst maintaining a straight spine. Keep shoulders hugging back into their sockets. Kumbhakasana (Plank) There can t be anything more challenging for core strength than Plank pose, be it high or low Plank. From Down Dog, inhale and draw body forward until the arms are perpendicular to floor. Place shoulder blades against back and engage core. Lengthen out through heels and pull thighs toward ceiling. It s important to keep the body in one straight line from shoulders to heels. Hold and breathe from 30 seconds to a minute, gradually building time duration. This posture is often incorporated into to keep body in one straight line from shoulders to heels. Hold and breathe from 30 seconds to a minute, gradually building time duration. This posture is often incorporated into Yoga flows and vinyasa s, so is integral to Yoga practise. From a Yoga perspective, the broader focus is finding a deep inner strength that supports everything we do. With that in mind the act of breathing is closer to the core of who we are than the desire for a great outward appearance. It s paramount to performing core postures that you have a strong focus on developing a strong and steady breath. 5

6 Are you following our Facebook page? Like our Facebook for regular updates, including new workout programs and exclusive offers in addition to important onsite information regarding our swimming academy, gym facilities and car park. Astro turf availability Monday: 7-8pm Tuesday: 7-8pm Wednesday: 6-7pm (Under 10 s) Thursday: Friday: 7-8pm Off Peak Offer: per hour for the Wednesday 6-7 session and Friday, Saturday and Sunday sessions. Contact the Sports Facilities Coordinator for more details: or Exercise Class Timetable Changes New instructor: Trinette Westwood to take over Monday 17:45 Spin Express from 10th April BSSA Lesson Cancellations for April Easter Holiday BSSA lesson cancellations are from Saturday 8th April - Sunday 23rd April Lessons commence from Monday 24th April 6